This pyramid shows all the food groups without restricting none, but emphasizes that the variety, quantity and proportion of the food you eat will give you the body with the nutrients needed for normal operation. The scheme is divided into four levels, being the first (base) the that includes foods that can be consumed daily in larger quantities.
Based on this, as you level up, it will increasingly restricted consumption of the food group. In the first level are the foods derived from grains that have high concentrations of carbohydrates and other vital as protein, fiber and calories. It is advisable to consume more food than this level, it is clear that the amounts vary according to the amount of energy spent each individual and their particular characteristics.
So that those with active lifestyles, will consume more of these foods than people who do little or no exercise during the day. At this level there are foods such as cereals, pasta, rice, bread, potatoes and fresh legumes. The second level of the pyramid includes fruits and vegetables which are rich in antioxidants, fiber, vitamins and minerals. His considerable supply of nutrients, makes them vital to the body and for healthy eating.
their use should be encouraged at all ages, considering at least the intake of 3 to 5 servings of vegetables each day and 2 to 4 servings of fruits . In the center of the pyramid is the third level, which includes: -Dairy: milk, yogurt and cheese. These are a valuable source of calcium and protein, hence its consumption must be at least 3 times a day for children and adults. -meat fish, seafood, chicken, lamb, pork, beef, eggs.
This group is characterized by its contribution of high biological value protein, iron and zinc, essential minerals for good bio-availability.
Vegetables: beans, lentils and chickpeas. A balanced diet should ensure the presence of legumes at least 2 or 3 times a week. In the fourth level are the foods you need to take more care. These are the fats, oils, sweets and desserts, including soft drinks, creams, pastries and fatty dressings. These foods provide almost no nutrients and calories abound in them, so its consumption should be moderate. There is a fifth level or restricted area that includes sugars and foods containing them in abundance.
Obviously, its use is much more restricted than in the other levels. This classification is focused on food nutrition and promoting healthy living. To effectively adhere to it is recommended to respect the proportions of consumption, favoring foods near the base, moderate consumption of higher levels daily and adjust according to the energy that the body requires to function properly.